12.12.2014 – CrossFit Silverback

11
Dec

12.12.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

Budddy Bear (No Measure)

2 athletes 1-6 ladder alternating each set.

Strength & Power Development

Clean and Jerk (60% x 5, 70% x 4, 80% x 3, 85% x 2, 90% x 1)

WOD

Metcon (AMRAP – Reps)

4 Minutes Max Calorie Row

1 Minute Rest

3 Minutes Chest to Bar Pull Ups

1 Minute Rest

2 Minutes Front Squat 135/95

1 Minute Rest

1 Minute Shoulder to Overhead 135/95#

Leave a Reply